Trout with vegetables in tomato sauce

Name: Trout with vegetables in tomato sauce
Ingredients: 1 whole trout (500 g); 30 ml oil; 1 large onion (180 g); 2 carrots (200 g); 1 piece of parsnip (100 g); 1 large red sweet pepper (180 g); 1 yellow bell pepper (180 g); 4 garlic cloves; 1 tablespoon tomato paste or tomato juice (15 ml); 1 teaspoon salt; 1/2 teaspoon ground pepper; 3 medium tomatoes (300 g); 2 bay leaves; 2 fresh basil leaves; 3 g chopped fresh basil

Fish - Trout with vegetables in tomato sauce by Anaida B. - Recipia

Trout with vegetables in tomato sauce gets a light sear in a pan, then simmers covered until the sauce thickens. The vegetable sticks soften in the juices from the tomatoes and tomato paste. I serve it with polenta, so I can scoop up the sauce too. Prep: 20 minutes. Cook: 24 minutes. Total time: 44 minutes. Servings: 2. About 500 kcal and 30 g protein per serving.

Ingredients

1 whole trout (500 g)
30 ml oil
1 large onion (180 g)
2 carrots (200 g)
1 piece of parsnip (100 g)
1 large red sweet pepper (180 g)
1 yellow bell pepper (180 g)
4 garlic cloves
1 tablespoon tomato paste or tomato juice (15 ml)
1 teaspoon salt
1/2 teaspoon ground pepper
3 medium tomatoes (300 g)
2 bay leaves
2 fresh basil leaves
3 g chopped fresh basil

Preparation

1. Clean the trout, cut it into 2 pieces and pat it dry with paper towels. Heat 2 tablespoons of oil in a large skillet and brown the fish for 2 minutes on each side, until lightly coloured. 2. Peel the parsnip, peppers, onion and carrots, then cut them into sticks. Slice the garlic. Add the vegetables to the pan over the fish, cover and cook for 5 minutes, until they start to soften. 3. Add the tomato paste or tomato juice, salt, pepper, chopped tomatoes, bay leaves and 2 basil leaves. Simmer uncovered for 15 minutes, until the sauce thickens, the vegetables are tender and the fish flakes easily with a fork. Turn off the heat and sprinkle with the chopped basil.

Notes

You can replace the tomato paste with the same amount of sweeter tomato juice; the dish contains no gluten or dairy, but it does contain fish. I serve it with polenta while the sauce is still hot. Cooked trout keeps in the fridge in a sealed container for up to 3 days; you can cut the vegetables ahead and store them separately. For a larger fish, thick pieces may need a few extra minutes, so I check whether they flake easily with a fork. When buying trout, I look for clear eyes and a clean smell, with no strong odour. I don't rush the browning: I turn the pieces when they release easily from the pan, so they stay whole.